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Decorate Your Dinner,
Add A Vegetable

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March 2008 - Times-Standard Articles

March 5, 2008 - Dietitians Advocate for Nutrition “Sorta Pozole”

March 12, 2008 - Keep Pantry Stocked for Health, Quick Meals Vegetable Chicken Enchiladas

March 19, 2008 - Children Can Learn to Like Vegetables Jicama Slaw

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March 5, 2008 - Dietitians Advocate for Nutrition

In 1973, the American Dietetic Association introduced National Nutrition Month as a way to focus attention on the importance of making informed decisions concerning around food choices and the development of sensible eating and physical activity habits. It is also used to promote the American Dietetic Association and its members who are Registered Dietitians (RD). RD’s are recognized as credible sources of nutrition information that is timely and scientifically-based.

In case you didn’t know, RD’s have completed educational requirements that have been established by the Commission on Dietetic Registration. This includes a Bachelor’s degree from an accredited college or university, as well as an approved experience program. Once those are completed, they must successfully complete a difficult examination and then keep up with continuing education in order to maintain their credential.

Registered Dietitians do their best to translate the science of nutrition into practical, useable solutions that emphasize healthy living. They frequently advocate for small changes in lifestyle, such as adding more vegetables to your meals in order to promote health. If they can assist you in making nutrition-related changes early in your life, there is a greater chance you can prevent some health problems as you age.

This year, for the first time, the American Dietetic Association is declaring March 10 as Registered Dietitian’s Day. It “will commemorate the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world.” If you know an RD who works at a local hospital, at WIC, with Public Health, with the County Office of Education, in a Community Clinic, at the Redwood Regional Center, or in some other capacity, be sure to say thank you.

The following recipe is a repeat, but it’s really delicious at this time of the year on a cold evening.


“Sorta Pozole”

1 – 1 ½ c. cubed cooked chicken, turkey or tofu
1 ½ tsp. Cumin
1 – 28-oz can hominy, drained and rinsed
2 – 14-oz. Cans fat free, reduced salt chicken or vegetable broth
1 c. prepared salsa, any style
½ - ¾ lb. Green cabbage or kale (removed from stem) and shredded Fresh cilantro, chopped Corn tortillas

1. In a large saucepan, combine all ingredients; mix well.
2. Bring to a boil over medium-high heat, reduce heat and cover. Cook until cabbage or kale is tender, about 10 minutes. Serve garnished with chopped cilantro and warmed corn tortillas.

Serves 4 with 345 calories per serving; 6 g. fat, 37 mg. Chol., 1063 mg. Sodium, 2.7 g. fiber, 242 mg. Calcium, 5.6 mg. iron.

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March 12, 2008 - Keep Pantry Stocked for Health, Quick Meals

Most people are aware of the importance of including a variety of vegetables, fruits and whole grains, as well as the importance of weight management. There is still plenty of time to act on that knowledge during this National Nutrition Month. BUT, smart eating and weight management is a year-round project that is best looked at as a "never-ending adventure"...an opportunity to experience a veritable plethora of taste sensations!

The American public is constantly looking for easy, quick ways to feed themselves and their families, and all too frequently that means picking up some type of prepared food on the way home. Cooking healthfully at home doesn't have to be a time-consuming chore. On most busy evenings, you can simply skip a stop at a fast-food restaurant or carry-out place, and easily prepare a delicious, healthful meal in a very short period of time. To do a quick meal successfully, it’s important to keep some basic foods or ingredients on hand just for those occasions.

A well-stocked "pantry" depends somewhat on your taste preferences, and includes foods that might be kept in the freezer, the refrigerator and the cupboard. Use the following ideas as a guide, but don't try to stock up all at once. It takes a little time to build a well-stocked "pantry". Here are some things to consider including:

In The Freezer:

• A variety of frozen vegetables -- include some of the bagged varieties of mixed vegetables, as well as other favorites;
• Pizza crusts (preferably whole wheat), whole wheat buns, bagels or pita, whole grain bread, waffles, and tortillas;
• Lean meats such as chicken breast, top round of beef, or ground turkey. Tofu (when defrosted, previously frozen tofu has the texture of cooked ground meat) or veggie burgers;
• Frozen fruit juice concentrate and frozen fruits (they make great desserts!)

In the “Fridge”:

• A variety of fresh vegetables and fruits, most of which can be eaten by your family within 3-5 days. Especially versatile are such items as carrots, celery, oranges and apples. (Packaged ready-to-use lettuces, or vegetable slaws make salads a snap, emphasize those with dark, green colors)
• Parmesan cheese, favorite low fat cheeses (such as part-skim mozzarella, reduced fat cheddar, cottage, or ricotta).
• Salad dressings, low fat or nonfat
• Fresh salsa, fresh ginger
• Prepared mustard, catsup, lite soy sauce, barbecue sauce and low fat mayonnaise
• Yogurt, nonfat plain, vanilla or fruited
• Eggs

In the Cupboard:

• Canned Goods: Beans (kidney, black, garbanzo, pinto), evaporated skimmed milk, tomatoes (try some of the seasoned varieties, they reduce your need for some of the herbs or spices) , tomato sauce and paste, reduced-sodium chicken and/or vegetable broth; clams, water-packed tuna, vinegars, hot pepper sauce, spaghetti sauce, salsa, olive and/or canola oil, nonstick cooking spray, silken tofu.
• Dry Goods: Flours (whole wheat regular and pastry, white, unbleached and enriched), cornmeal, whole-grain pancake mix; sugars (brown, white granulated), honey and molasses; baking powder, baking soda, yeast, cornstarch, unflavored gelatin; dry beans, peas, and/or lentils; non-fat dry milk, whole grain pastas (different shapes and sizes), brown rice, onions, garlic and potatoes.
• Seasonings: Herbs, such as basil, oregano, thyme, sage, dill, rosemary and bay leaves; Spices, such as black pepper, cumin, curry powder, mustard, cinnamon, ginger and nutmeg; and don't forget cayenne, chili powder, and paprika (or get some of your herbs as mixes-Mexican, Italian, etc.). Remember that your best buy on herbs and spices are found when you buy them in bulk from bins.

Try the following recipe with your family. It uses a selection of ingredients that may be found in parts of your pantry.


Vegetable Chicken Enchiladas
(adapted from Everyday Healthy Meals)

Nonstick vegetable oil cooking spray
1 large onion, peeled and chopped
1 green or red bell pepper, seeded and chopped
1 large zucchini, chopped
1 c. cooked, chopped chicken breast
¾-1 c. red enchilada sauce
2 (8-oz.) cans no-salt added tomato sauce
8 (6-inch) corn tortillas
2/3 c. shredded reduced fat Monterey Jack or part-skimmed Mozzarella cheese

1. Preheat oven to 375 degrees. Lightly coat a large skillet with nonstick vegetable oil cooking spray. Sauté onion for 5 minutes, stirring occasionally. Add bell pepper and zucchini; cook for 5 minutes more. Stir in chicken; set aside.
2. Meanwhile, combine enchilada sauce and tomato sauce in a small bowl; add ½ c. to the vegetable and chicken mixture.
3. Soften tortillas on the stovetop or in the microwave. Dip each tortilla in sauce and place equal amounts of vegetable and chicken mixture on one side. Roll up and place in a 13x9-inch baking pan. Pour remaining sauce over the top.
4. Cover loosely with foil and bake for 20 to 25 minutes. Remove cover and sprinkle cheese over the top; bake uncovered for 5 more minutes, or until cheese is melted. Serve hot.

Makes 4 servings, with 2 enchiladas and 311 calories per serving; 8 g. fat, 41 mg. chol., 521 mg. sodium, 7 g. fiber, 41 g. carb., 22 g. protein.

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March 19, 2008 - Children Can Learn to Like Vegetables

What an individual eats as an adult is greatly influenced by what they are offered as a child. A preference (or lack of preference) for vegetables also usually begins in childhood, and can be greatly influenced by parents, grandparents and childcare providers.

It is important that children be introduced to a variety of vegetables, one at a time, and in small amounts, once they’ve begun to eat solid foods. Some children like them right away...and some don't. Here are some ideas for improving your success rate when introducing new foods . . . especially vegetables:

• Approach new vegetables as an "experiment". When grocery shopping, allow the child to choose a new vegetable to try with dinner. Smell it, cut it and taste it raw. Then look for different ways to prepare it that might change its texture or flavor, such as cooking. Allow the child to decide which way they like the food best.
• If a child says they don't like a food, say something like: "Sometimes a food tastes good to us, and sometimes it doesn't. Maybe the next time we have it, it'll taste good". That makes it okay to not like a food one time and like it the next.
• If a child asks if they liked a food the last time it was prepared, it's o.k. to say "I don't remember, let's see how it is this time".
• Allow the child to help determine which vegetable to have at a meal at least one or more times each week. Give a choice between 2 that are neither strongly liked, nor disliked. The more frequently a vegetable is served, the greater the chance it will be eaten and enjoyed...eventually.
• Help the child raise a small vegetable garden...they will usually eat what they grow (and this is a good time to start thinking about a garden for this year).
• If a child "snacks" on pieces of raw or frozen vegetables while dinner is being prepared, it's okay if they don't eat them "cooked" during the meal.
• Keep in mind that when someone (especially adults) talks negatively about a food, the child listens, and learns not to like it without giving it a chance.
• When talking to friends or relatives about what a child eats, concentrate on successes with food. Talking about food dislikes while the child is there reinforces refusal of the food.
• KEEP MEALTIME PLEASANT, AND NEVER FORCE A CHILD TO EAT!!

Here’s an easy salad recipe to try with your family. It combines very familiar foods with something that might be new, especially for your child. Jicama is so mild and crisp that most children like it the first time they try it. Enjoy!


Jicama Slaw
(adapted from Eating Well Magazine)

2 cloves garlic
¼ c. apple cider
1 ½ Tbsp. olive oil
1 Tbsp. apple cider vinegar
2 tsp. Dijon mustard
Freshly ground black pepper to taste
2 c. grated jicama
1 c. grated carrots
1 c. grated apple (Granny Smith, Braeburn, Pippin or other sweet/sour apple)

1. Heat a dry, heavy skillet, preferably cast iron, over medium heat. Add unpeeled garlic cloves, and roast, turning occasionally, until blackened in spots and soft, about 10 minutes. Peel, removing tough ends.
2. In a blender or food processor, combine the roasted garlic, apple cider, oil, vinegar and mustard. Process until smooth. Season with salt and pepper.
3. In a salad bowl, combine jicama, carrots and apples. Add dressing and toss to coat. Taste and adjust seasonings.

Makes 4, 1 c. servings, with 150 calories per serving, 5 g. fat, 0 mg. chol., 26 mg. sodium, 25 g. carb.